”as for you be strong and do not give up for your work will be rewarded“ - 2 Chronicles 15:7


All things fitness, health, and inspiration

Attention Youth Athletes

Attention Youth Athletes

Have an athlete that needs to build strength, increase endurance, and improve agility? Sarah is here to help.

Sarah Johnson played Division II volleyball at Saint Joseph’s College and earned a spot on the Indiana All-State team while at Warren Central High School. As a former athlete, she learned the importance of proper movement patterns as well as the need to train for functionality when knee, hip, and ankle injuries plagued her through high school. She wants all young athletes to understand the importance of proper warm up, form during strength training, training in all planes of motion, and also how to fuel their bodies for performance. Sarah is currently studying for her Performance Enhancement Specialist Certification through NASM to increase her knowledge on how to increase athlete's endurance, power, and strength while also preventing injuries preparing them to perform on the field.

Sarah is bringing her past experience as an athlete as well as current knowledge as a trainer to your middle and high school athletes. With this program she has a goal to not only increase your athlete's performance level but also their knowledge on how to fuel their bodies and move them to be better and stronger.

What is included in this program?

  • Educational packet regarding how to fuel body for practice and games as well as nutrition guide
  • Educational packet regarding proper warm-up, cool down, and stretches
  • 1-hour sessions once a week (Tuesdays from 10:30 to 11:30am)
  • Sessions will be broken up into two main segments focusing on strength and power for the first half (after warm-up) and agility and conditioning/speed work for the second half (with a cool down at the end)

What is the cost?

Each session will be $20 a session for a total cost of $160.

Who should do this program?

Any athlete between 7th and 9th grade. These are the years where it is VITAL to learn the importance of hard work, how to properly fuel your body, and master movement patterns. This is 20% educational and 80% hard work to improve on all facets of strength, power, endurance, and agility.

Hip Flexor Tightness

Hip Flexor Tightness

First off, what is the hip flexor? The hip flexor is a group of muscles that allows you to pull your knee in towards your body and bend at the waist. The hip flexors include the Psoas Major and Iliacus. The Rectus Femoris does play a part in hip flexion, but is the weakest of the three and doesn’t give much assistance to the two big guys. 

Your hips may feel very tight especially in the front of your body running down your quad. Due to America becoming so advanced over the years, we now spend most of our day sitting at work and school. Now why exactly does sitting for extended periods of time tighten up your hips and hip flexor? Remember, a body in motion will stay in motion, but a body at rest won’t be able to move very easily once it tries to get back up. Ever heard of frozen shoulder? Sometimes after injury a shoulder might be tender and stiff, causing one to baby that arm and stop using it for most tasks, but this is turn can lead to that shoulder completely freezing up with no range of motion. Not moving is the last thing we want to do. Same goes for your hips, even just sitting down for a few hours during the day can change the structure of your body. Think about the position your body is in while you are seated. Your knees are drawn up and there is a crease near your hips. That crease is where your hip flexors are drawn closer together. Stand up and your hip flexors are stretched out.

Now think about being in that position day after day after day. Us hard-working Americans spend about a third of our day sitting. The question is, what will happen to our bodies after doing this long term? The answer is our anterior chain (all the muscles running up and down the front of our bodies) will become shortened, causing our bodies to almost “crunch” forward. You know that adorable elderly man you see at the store that is hunched forward? His body didn’t get that way just because he reached his 80s. His body is shaped that way due to repetitive movements which can include being seated.

Now that we know the problem, let’s talk about a solution. You even hear your personal trainer or coach tell you to get up throughout the day and just move? That’s not just to get in your extra steps throughout the day. It’s also to keep your body stretched out, keep your blood flowing, and keep you from getting those aches and pains in your hips and shoulders that can come from being seated for so long. After all, coming in for a workout or session after sitting all day doesn’t feel good and it takes the body longer to warm up. So recap, number one solution is to stand up and move during the day!

Number two, exercise. No surprise, but getting your body moving through all ranges of motion (think side to side, forward and backward, and rotational) will help stretch your body out and just make you feel better in general. Ever notice how most people who workout consistently have better poster? That’s no accident. Number three, is to stretch! Adding in hip-opening stretches throughout the day and after your workout can help relieve that tight hip-flexor pain you might be getting. Here are a few example stretches to try:

#1: Kneeling Hip Flexor Stretch

For this stretch, you may need a soft pad under your knee. Get in a split stance making sure your forward knee is starting at a 90* angle. From this position, squeeze your glutes and tuck your pelvis under. Then, start to lean forward. Hold this for about 15 seconds, then reach your arm (whichever one is on the same side as your support leg on the floor) up overhead and lean over to the opposite side. Hold here for about 15 seconds and then repeat with the other leg.


#2: Pigeon Stretch

The pigeon stretch may not be suitable for everyone. If you have knees issues, the reclined pigeon pose (shown in third photo) is better on your knees and will still open up your hips.

For the pigeon stretch, cross one leg up and place your foot where your front pants pocket would be on the opposite leg. Keep your back leg stretched out straight and drive your hips into the floor. If you are able to, straighten your arms in front of you, keep your neck outstretched and chest up. Hold each position for about 15 seconds (or 30 seconds if you are keeping your arms bent on the ground) then switch legs.


#3: World’s Greatest Stretch

The World’s Greatest Stretch can be used in your warm up as well because it is a dynamic (moving) stretch and you only hold each position for a couple of seconds. To start, lunge one leg forward, plant your front foot and bring both hands to the inside of that planted foot. Keep your back leg as straight as you can while bringing your chest up and hips down. Keep the hand that is closest to your planted foot on the ground while rotating the other hand towards the ceiling and opening up your chest, all the while keeping that back leg straight and hips down.



Small Group Pilates with Deb Welch

Small Group Pilates is designed to meet every client right where they are.

Through a series of 6 weeks, this private group will improve balance, core and flexibility and also grow stronger. By keeping this group private it allows Deb to increase intensity and challenge each person individually weekly.

Deb Welch brings over 16 years of experience in personal training and specializes in Pilates. Begins Wednesday April 12th at 11:00 AM Through May 17th. Childcare is provided. Only 10 spots available. Class Members do NOT have an extra charge for this class but MUST sign up for full 6 weeks.

For those who do not have a class membership. Class packages may be used for Pilates class but client MUST register for the full 6 weeks. This is a progressive class.

CYB introduces NEW benefit!

CYB offers “Open Gym” with our unlimited membership package!

Now, not only will our class members be able to workout in a highly motivating class setting but also enjoy the benefit of working out during specified Open Gym Times.

What will raise the bar?

Open Gym provides WOW (workout of the week) At Open Gym, CYB will provide a workout of the week — Variety ... Benefits ... Options ... Structure!

Open Gym provides the opportunity to come in and complete homework assigned by the trainer.

Open Gym provides a place to workout at your own pace with your own workout.

Who’s Eligible?

No additional cost to anyone who has an unlimited class membership

No additional cost to anyone who pays for private personal training (active clients)

For those who wish to use the open gym without a membership can purchase our class packages (10 OR 20 sessions), a “class” pass can be used to workout during an open gym time.

We realize how important consistency is when it comes to working out so we want to increase your opportunity for success. Open Gym will begin on a trial basis but our hope is to be able to increase time availability so we NEED YOUR HELP! Create a buzz. Tell your friends and family. Invite them in! Daycare IS Provided!

Monday: 10:00am - 12:00pm

Tuesday: 5:00pm - 7:00pm

Wednesday: 11:00am - 12:00pm

Thursday: 6:00pm - 8:00pm

Saturday: 10:00am - 12:00pm

To find out MORE call us NOW!!
Now accepting new members! Bring a buddy and receive the FIRST month 2 for 1!

(ask about our discount when you sign up for a year)

Call 317-578-8800 or text 317-403-8930
“I'm interested in the class, 2 for 1”

Winter Workouts: How to Stay on Top of Your Game (Even When It’s Cold Out!)

The winter months are one of my favorite times of year.  Snow falls, holiday parties abound, family gathers, delicious food is everywhere, and of course Christmas is celebrated. Unfortunately, these months also result in reduced sunshine and bring freezing temperatures, making it harder to stay energized in order to work out at full intensity.  So, what can we do to increase our energy and keep pushing ourselves, even when we dream of being wrapped up in blankets on the couch? The answer is hydration and nutrition timing.           


The first key is hydration.  We all know that water intake is important.  Inadequate hydration hinders performance and lowers energy levels no matter the temperature or season. During the winter months, colder temperatures outside keep body temperatures down and may inhibit thirst.  Regardless of your thirst level, it is important for you to monitor your water intake daily. For women, the recommended intake of is 2.2 liters per day.  Men require a minimum of 3 liters per day. If you exercise, water should be increased to compensate for fluid lost during a workout.

Tip: About 2 to 4 ounces of water should be consumed every 15 minutes while “getting your sweat on.”


 The second key is proper nutrition timing surrounding your workouts. Fruits, vegetable, lean proteins, healthy fats, and whole grains should be the focus at every meal in order to provide you with adequate protein, vitamins, minerals, and fiber intake for the day.  When it comes to pre-workout snacks, carbohydrate-rich foods and protein should be the focus to top off muscle glycogen stores and help build muscle tissue.  Aim for consuming your snack 1 to 2 hours before your workout. 

Some great pre-workout foods include:

Almonds (handful)  - contains phenolic acid (antioxidant) and vitamin E

Avocado (half) - contains vitamin K, C and folate (DNA synthesis and repair)

Banana - contains potassium (nutrient lost in sweat)

Eggs - whole protein source (contains all 9 essential amino acids)

Focused post-workout nutrition should be very similar to pre-workout focused nutrition.   The goal is to intake carbohydrate-rich foods to replenish muscle glycogen stores as well as protein rich foods to promote muscle tissue repair and synthesis. 

Here are some excellent additions you can add to your post-workout meals:

Hummus - contains protein, carbs, and healthy fats

Quinoa - a whole grain that packs a protein punch

Salmon - contains protein, vitamins and minerals (selenium, potassium, and B12) and also Omega-3s which support brain function and heart health

Spinach - personally this is one of my all-time favorite energy-boosting and feel good foods (I could write a whole article about it), it’s known to have anti-inflammatory properties and contains a full array of vitamins and minerals to reenergize you after a hard workout.

Check out more healthy and energy-boosting recipes from http://blog.nasm.org/nutrition/energy-boosting-foods/


The meals and snacks that follow are rich in whole grains, fruit, vegetables and lean proteins. These meals are full of vitamins and minerals, and they will keep you satisfied and full of energy throughout the day. (Key: T = tablespoon, t = teaspoon, C = cup, oz = ounces.) 

Post-Workout Recovery Smoothie

Breakfast starts the day and revs the metabolism. This smoothie is quick, simple, and offers a balance of proteins, carbs and fat. Servings: 1

½ C low-fat Greek yogurt

½ C frozen strawberries

½ C frozen blueberries

1 C spinach leaves

1 small banana

1 T peanut butter

½ C milk or milk alternative

In a blender, blend all ingredients until smooth. If desired, add more liquid for a thinner consistency.

Per serving: 363 calories, 11 g fat, 54 g carbohydrate, 16 g protein.


Try this recipe that contains energy boosting foods post workout to help replenish the body with the nutrients it needs! Servings: 1

Quinoa-Salmon-Broccoli Bowl

1/3 C quinoa

1 scallion, thinly sliced

1/2 small head broccoli (about 1 1/4 C florets)

1/2 C cherry tomatoes

1 1/2 cloves garlic

1 T olive oil

Salt and pepper, to taste

6 oz salmon fillet

Preheat the oven to 400 degrees F. Lightly coat a baking sheet with the olive oil.

Rinse the quinoa under cold water. Drain well and add to a saucepan. Cook quinoa according to package directions. Remove cooked quinoa from the heat and let sit, covered, for 5 minutes. Add the scallions, and fluff with a fork.

While the quinoa is cooking, cut up the broccoli into florets. In a medium bowl, toss together the broccoli, tomatoes, garlic, oil and salt and pepper. Place the vegetables on the prepared baking sheet and roast them in the oven for 10 minutes.

Meanwhile, sprinkle the salmon on both sides with the salt and pepper. Remove the baking tray with vegetables and nestle the salmon into the vegetables. Roast for another 12-15 minutes.

Place quinoa in a bowl, top with the salmon and vegetables. ENJOY!

Per serving: 452 calories, 42g protein, 20g fat, 261 mg sodium.

(Recipe from foodnetwork.com.)



Steel Cut Oats With Pears & Raisins

½ C steel cut oats

¾ C 2% milk

1 C diced pears

1 oz raisins

2 T chopped walnuts

Cook the oats on the stovetop, according to package directions. Add the milk. Remove from the heat and stir in the pears, raisins and walnuts.



Whole-Grain Toast With Peanut Butter and Honey

1 T peanut butter

1 t honey

1 slice whole-grain bread



Shrimp Wrap

1 (8-inch) tortilla

½ avocado, diced

3 oz cooked shrimp, tails removed

¼ C black beans, drained and rinsed

¼ C spinach

2 T salsa

1 oz feta cheese

Fill the tortilla with the remaining ingredients.


Cucumber and Tomato Salad

½ C diced cucumber

½ C diced tomatoes

2 T balsamic vinegar

Toss ingredients together.



1/2 C carrots

¼ C hummus



5oz lean roasted pork tenderloin

1/2 medium baked sweet potato

1 C roasted broccoli



1/4 C pomegranate seeds

1/4 C cashews, chopped

1 (6oz) container of Greek yogurt


OCTOBER 2016 Class Schedule

Click on the following link to open the class schedule.



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